First, it is necessary to distinguish two categories when talking about nuts. I am referring to dried nuts (nuts, almonds, pine nuts, pistachios, etc.) Moreover, dried or dried fruits properly dried or dried (raisins, prunes, dried figs, etc.).

As regards the latter, due to drying, they are in all cases more concentrated than in their fresh state. However, the loss of some water-soluble vitamins (such as vitamin C) is unavoidable. In contrast, the absence of water increases the concentration in sugar, making these fruits more caloric. Just as an example, know that 100g of fresh plums provide 50 kcal, while the same weight of prunes provide about four times more calories.

On the other hand, the oleaginous nuts are rich in vitamins, minerals and phytochemicals and have an energetic value that can oscillate between 5.3 and 6.6 kcal / g of fruit, being composed by about 10-25% of proteins, 5-20% carbohydrates (sugars) and 50-60% lipids.

It should be noted that lipids are mostly unsaturated fatty acids (mono and polyunsaturated Omega-3 and Omega-6), beneficial to our health, so this type of nuts is useful in the prevention of cardiovascular diseases. In addition to this fact, it should be noted that these fruits do not have cholesterol, while helping to lower total cholesterol and LDL cholesterol.

High quality Afghanistan's walnut for export

These fruits are rich in plant fibers that benefit the intestinal transit and help to quench the appetite. The vitamin E content (antioxidant) present in nuts combats the harmful effects caused by free radicals, avoiding premature aging, helping to prevent cardiovascular diseases and atherosclerosis. The balanced content of minerals (calcium, magnesium, potassium and sodium) helps in developing a healthy skeleton as well as in controlling blood pressure.

Due to the characteristics described, this type of nuts, for example, be useful for students because it provides energy needed for intellectual activity. Athletes can also benefit from the energy properties of these fruits. For vegetarians, for example, these fruits (notably walnuts) can be good sources of protein.

In addition to these general aspects, each dried fruit or nuts has specific characteristics that I describe briefly. The almond contains many vitamins, trace elements, iron and copper that may be part of a diet of those who suffer from iron deficiency anemia. Its high content of monounsaturated fatty acids makes this dried fruit a good food in hypertensive diets and in cases of high cholesterol and triglycerides.

In the case of diabetes, this fruit appears to improve insulin sensitivity. The almond is also beneficial when practicing exercises that require a lot of physical effort, as well as in intellectual activities that require concentration.

The almond price in Afghanistan is about $10 to $15 USD per Kg. It is available in all Afghan dry fruits stores. Boustan Sabz agriculture company offers the highest quality almonds for export.

Also hazelnut and walnut are indicated in diets to regulate cholesterol or even in cases of heart affections due to the richness of polyunsaturated fatty acids and Omega-3. Piston is very rich in minerals like potassium, calcium, phosphorus, iron and magnesium.

The pinion has a balanced content of monounsaturated and polyunsaturated fatty acids that helps in reducing the level of cholesterol. This fruit also contributes to the proper functioning of the nervous system. Peanuts are rich in proteins, minerals (potassium, iron, sulfur and iodine), B vitamins and folic acid.

Black raisins of Afghanistan for export

Raisins and dry fig fruit have a high content of carbohydrates, fibers, vitamins and minerals such as calcium, phosphorus, potassium and iron. For their part, prunes make a good contribution in cases of constipation, so you can leave two prunes soaking overnight, ingesting them together with that water the next day.

These fruits can be excellent appetizers (should avoid them in their salty way) and are much better for health than other more artificial appetizers. They can be incorporated into breakfast cereals; cereal bars (snacks), salads, sweets and other culinary dishes. Despite the benefits described, these fruits should always be consumed in moderation due to their high caloric content, which may be harmful.

Never eat nuts that do not have a fresh taste, since if they are rancid, as so often happens, they are harmful to health.

When choosing this type of fruit it is necessary to take into account the fact that, they have been processed by the industry and have been added, for example, salt or sugar, as the case may be. Conversely, the benefits they present would be lost. Be aware of the labels because in some cases preservatives are added to prolong the conservation of the fruits. Try to choose organic nuts that prove their quality.

Again I mention that you should take advantage of these super foods with weight and measure. Also please name some of the dry fruits and nuts you may know in the comments below.